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High Protein Low Carb Broccoli Cheese Soup

A comforting, rich, and cheesy soup that's both high in protein and low in carbs, perfect for chilly evenings and meal prep.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Dinner, Soup
Cuisine: American
Calories: 300
Ingredients Method Notes

Ingredients
  

Base Ingredients
  • 1 tablespoon olive oil (or butter for a nuttier aroma)
  • 1 medium onion, finely chopped (or shallot for a sweeter touch)
  • 2 cloves garlic, minced
  • 4 cups broccoli florets (fresh or frozen)
  • 3 cups low-sodium chicken broth (vegetable broth works for vegetarians)
Creamy Ingredients
  • 1 cup full-fat Greek yogurt (sour cream can be substituted) For protein and creaminess
  • 2 cups sharp cheddar cheese, grated (try smoked cheddar for depth)
  • 1/2 cup Parmesan, finely grated (optional) Adds savory umami
Flavor Enhancers
  • 1 teaspoon Dijon mustard Brightens the cheese flavor
  • Salt and freshly cracked black pepper, to taste
  • Pinch of nutmeg (optional) Warms the profile
  • 1 scoop unflavored protein powder (optional) To boost protein without altering flavor

Method
 

Preparation
  1. Warm the olive oil in a large pot over medium heat.
  2. Add the chopped onion and cook until translucent, about 4 minutes.
  3. Stir in the minced garlic and sauté for another 30 seconds until fragrant.
  4. Add the broccoli florets and chicken broth.
  5. Bring to a simmer, cover, and let steam for 8-10 minutes until the broccoli is tender.
Blending and Finishing
  1. Using an immersion blender, pulse the soup until you reach your desired texture.
  2. Lower the heat to gentle warmth. Stir in the Greek yogurt, Dijon mustard, and a large handful of grated cheddar and Parmesan.
  3. Taste and season with salt, pepper, and a pinch of nutmeg.
  4. If using protein powder, whisk it in now until fully incorporated.
Serving
  1. Ladle into bowls, top with extra cheddar or crispy bacon bits if desired, and serve while warm.

Notes

Swap spinach with kale for a stronger leafy flavor, or add cooked chicken for an extra hearty version. This soup thickens in the fridge; add a splash of broth or water when reheating.